29
Sep
9-30-20 Treasure Chest
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
200m Easy Run
30sec ea
Push-up to Down Dog
Hollow Hold
200m Faster Run
30sec ea
Active Samson
Arch Hold
100m Sprint
30sec Shoulder Taps
30sec Flutter Kicks
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Child’s Pose, 1min
Pec Stretch on Rig, 45sec ea side
Weightlifting
Push Jerk Complex (1×1)
Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
1 Round with Workout Weight:
4 Toes to Bar
4 Push Jerks
100m Run
Metcon (Time)
3 Rounds:
25 Toes to Bar
20 Push Jerks (115/75)
300M Run
Rx+ 135/95
20min Time Cap